There are many benefits to eating a whole food, mostly plant-based diet. Each person is unique and there is no one diet that is right for everyone. The balanced plate is a guideline that helps us nourish our bodies in a healthy way. Meals include the basics of fruit, vegetables, protein, and starches or grains. Vegetables and/or fruit cover one half of the plate. One or two servings of fruit per day are usually necessary for good health. Fruit makes great snacks, especially when paired with nuts or another protein. Fruit provides energy, nutrients, and fiber which nourish a person’s body.

Personal Story

One of my favorite childhood memories is about apples. I am a farmer’s daughter. My parents planted an apple orchard on our farm when I was very young. Sometime before I was in second grade, I remember climbing near the top of an apple tree when the fruit was ripe. I picked sun-kissed apple and took a bite of the crisp, juicy, sweet apple. I called it a “snowy” apple because of its texture and look. My mom told me it was a Macintosh, but I never called it by its real name. I loved those “snowy” apples! Mom told me later that we children were very healthy since we could snack on apples.

Energy

Energy comes from whole fruits in a way that helps stabilize blood sugar. If a person drinks fruit juice, they will have a spike in blood sugar. By consuming the whole fruit, they enjoy the juice and fiber that prevents increased blood sugar.

Nutrients

Fruit contains nutrients such as vitamins, minerals, and antioxidants.

Vitamins that come from fruit have important jobs in the body. Some examples are:

• The vitamin C in fruit functions to help the body to defend against infection and absorb iron from plants.
• The antioxidant vitamin E that is present in some fruit protects cells and cell membranes from free radicals, which damage the body and are linked with degenerative diseases.
• Some fruit has beta-carotene which converts to vitamin A in the body.
• B vitamins help repair tissue, create healthy blood, and aid the body in producing energy from protein, carbohydrates, and fats.

Minerals contribute to a healthy body. Some examples of minerals in fruit are iron, magnesium, manganese, and calcium.

• Dried raisins, figs, and prunes contain iron.
• Fruit, such as apricots, apples, bananas, figs, and peaches, provide magnesium.
• Blueberries, pineapple, and raspberries have manganese in them.
• Figs and prunes contain calcium.

Antioxidants are important nutrients in fruit which slow or prevent oxidation in the body. Examples are:

• Blueberries
• Strawberries
• Kiwi
• Grapes
• Cranberries
• Acai berries

Fiber

Fruit also has dietary fiber, which helps with blood sugar stabilization and normalizing blood cholesterol levels.

• We need 25 to 40 grams of fiber every day to protect ourselves from certain diseases like diabetes, cancer, and heart disease.
• Fiber provides the bulk which aid in feces formation and elimination.

Fruit is an important part of a person’s diet. We can enjoy biting into a sweet apple, knowing we are doing our body good.

May God bless your healthful endeavors!

Joni

P.S. What’s your favorite fruit? Please encourage others by writing in the comment section above.